Target your abs from all directions to get a perfectly toned stomach!
I’m always searching for abdominal moves that will target upper and lower abs as well as obliques. I’ve found a few favorite moves for each and put them together for an ab workout to engage all of your core!
This workout is made up of strictly floor exercises. There are 8 moves and it should take about 10-15 minutes depending on whether you take a pause between each.
– butterfly sit-ups x 20
Lie flat on your back with your legs in a butterfly position (knees out and bottom of feet touching) and arms outstretched. Use your abdominals to pull yourself upright to a seated position. As you come forward bring your arms from above your head to touch in front of your toes. Flow back down until your back is on the ground again, then repeat.
– in & out abs x 20
Begin in seated position with knees up and legs together. Arms should be straight in front of you on either side of your legs. Lift feet slightly off the ground and extend legs straight in front of you as you lean back, then use your abs to pull yourself back to the center with knees tucked. Repeat.
– russian twists x 40 seconds
Start in a seated position with knees up and legs together, feet slightly off the ground if possible. Clasp both hands together (or hold a weight) and touch close to the ground out to one side, then back to center, then towards the other side. Repeat.
– side to center vertical crunch x 10 sets
Lay flat on the ground with legs together straight up in the air. Extend your arms towards your feet and crunch upwards towards the center, then back down. Next crunch out to one side, back down to center and then out to the other side. Go back to center and repeat.
– sprinter sit-ups x 10 each side
Lay with your body completely flat on the ground, legs straight and arms by your side. Bring your upper body upright with one arm lifted and bent at the elbow to meet the opposite leg’s knee. Go back to the starting position and then repeat on the other side.
– flutter kicks x 40 seconds
Lay flat with your legs straight and your arms on the sides of your body. Lift your legs off the ground and kick back and forth, making sure not to touch the ground. Focus on keeping your abs tight so you can have control of your movements.
– reverse crunch x 12
Lay on your back with your legs straight up in the air, arms should be by your sides. Suck your belly button to your spine as you raise your hips slightly off the ground, pushing your feet higher in the air. Bring your hips back down to the ground and repeat.
– v sit-ups x 10
Lay flat on the ground with your arms outstretched and your legs straight. Rise up to a boat position keeping your legs straight as they angle upwards and your arms will come over your head to be on each side of your body. Tighten your core to hold you in place, then release back down. Repeat.
You can also view this workout video on my youtube channel at: Body Compass Discovery’s 15 Minute Abs Routine
Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.